CrossFit Inventive – CrossFit
Warm-up
30 sec lower back/hipflexor each side
30 sec spiderman lunge hold each side
30 sec Glute strtech each side
30 sec Twisted cross each side
30 sec wrist stretch
30 sec calf pumps each side
30 calf pumps
—————–
2 rounds:
3 Inchworms 1 push-up
100 Meter Run/150m Row
20 Single Leg Glute Bridges (10 Each Side)
40 Single Unders
Metcon (AMRAP – Rounds and Reps)
“Tiger Balm”
AMRAP 20:
200 Meter Run
7 Double Dumbbell Power Clean and Jerks
40 Double Unders
STIMULUS
DESCRIPTION
This longer AMRAP includes a little cardio, weightlifting, and gymnastics
Each station is designed to be relatively short – ideally taking 1 minute or less to complete
If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)
That being said, we can expect to complete 6+ rounds today
DOUBLE DUMBBELL POWER CLEAN AND JERKS
Choose a weight here that you can complete within 1-2 sets each round
One head of each dumbbell will touch the ground outside of the feet at the bottom of each rep
You can push press or push jerk the weight overhead
If you have only 1 dumbbell – complete 14 Alternating Power Clean and Jerks
If you don’t have a dumbbell – complete an odd object power clean and jerk or choose from a variation in “subs”
MODIFICATIONS
DOUBLE DUMBBELL POWER CLEAN AND JERKS
14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)
Odd Object Power Clean and Jerks
RUN
250 Meter Row or Ski
500 Meter Bike Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
20 x 10 Meter Shuttle Runs
30 Mountain Climbers
30 Squat Jumps
“NO EQUIPMENT”
AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Line Hops
Metcon (AMRAP – Reps)
Gymnastic Conditioning
On the Minute x 10:
1 Set of Strict Handstand Push-ups
STIMULUS
Repeating this piece from last week – as we look to slightly improve our score
Within each minute, you’ll complete a single set of strict handstand push-ups
While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets
Pick a number from the beginning that you think you can hold throughout
Enter your lowest round number as your score
For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4
SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups Video
Double Dumbbell Strict Press
Push-ups
Metcon (3 Rounds for reps)
“Sole Cycle”
On the 0:00…
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans
27/21 Calorie Bike
KILOS
Round 1: 70/47.5
Round 2: 60/42.5
Round 3: 52.5/37.5
STIMULUS
DESCRIPTION
This fast paced interval workout is a repeat from 2.2.19
If you finish the bike calories, proceed back to the lateral barbell burpees – as you’ll complete as much work as you can within the 5-minute windows
In order to maintain intensity across the 3 AMRAPs, the weight will decrease while the reps hold still
If we stayed at the same weight across the board, there is the potential that you would see a drop off in work completed
We reduced the weight with each interval because it better enables you to complete around the same amount of work each time, sometimes even more
You’re ideally using loads that allow you to complete 1+ rounds in each AMRAP
You score for each section is total rounds + reps
Your final score is the total of all three intervals (SugarWOD will calculate this for you)
POWER CLEANS
Consider the following when choosing barbell weights:
First Barbell: Moderate Load That You Could Complete 15+ Reps Unbroken When Fresh
Second Barbell: Light-Moderate Load That You Could Complete 20+ Unbroken When Fresh
Third Barbell: Lighter Load That You Could Complete 25+ Unbroken When Fresh
LATERAL BARBELL BURPEES
There is no need to stand to full extension when jumping laterally over the bar
You can jump up or step up out of the burpee, but must jump over the bar
STRATEGY
POWER CLEANS
As we approach the first round, with our heaviest barbell, we still want to consider sets
Although fast singles may be the method of choice in most workouts with this loading, we want to get outside our comfort zone and string together repetitions
The sets do not n
